Barbell Behind The Back Push Press

Muscles worked

Setup

1. Position the barbell on a rack at upper-chest height and step under it, resting the bar across your upper trapezius as you would for a high-bar squat.
2. Grip the bar slightly wider than shoulder-width with a full, firm grip and elbows pointed slightly down and back.
3. Step back from the rack and set your feet shoulder-width apart with your weight distributed through your heels.
4. Brace your core and pull your shoulder blades together to create a stable shelf for the bar.

How to do it

1. Inhale and perform a quick 'dip' by bending your knees slightly (3-4 inches), keeping your torso perfectly vertical and chest up.
2. Explosively reverse the direction by driving through your heels, extending your hips and knees with maximum force to propel the bar upward.
3. As the bar leaves your shoulders, exhale and drive it vertically overhead until your arms are fully locked out and the bar is aligned over your mid-foot.
4. Lower the bar under control back to the upper traps, cushioning the impact by slightly bending the knees as the bar makes contact.

Form checklist

• Keep the torso upright during the dip; do not lean forward or let the hips shift back.
• Ensure the bar path is straight up, moving your head slightly forward at the top to clear the path.
• Lock out the elbows completely at the top with the biceps close to the ears.
• Maintain a tight core throughout the entire movement to prevent excessive arching of the lower back.

Pro tips

• Focus on 'leg drive first, press second'—the arms should only engage once the bar has gained momentum from the lower body.
• Think about 'punching' the ceiling to ensure a forceful and stable lockout.
• Maintain a 'proud chest' throughout the dip to ensure the bar stays on the traps and doesn't roll onto the neck.

Make it harder

• Add a 2-second pause at the top of the movement to maximize overhead stability and trap engagement.
• Perform the eccentric (lowering) phase over a 3-4 second count to increase time under tension for the deltoids.

Frequently asked

What muscles does the barbell behind the back push press work?

The barbell behind the back push press primarily targets the deltoids, glutes, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell behind the back push press?

The barbell behind the back push press uses barbell and weight plate.

Is the barbell behind the back push press good for beginners?

The barbell behind the back push press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Crawl SwitchIntermediate · deltoids, glutes, pectorals, and quadriceps
• Duck Side PunchBeginner · calves, deltoids, glutes, and quadriceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps